(Mobility/Long Strength/Short Metcon)

Movement Prep:
2 Min Banded Ankles
2 Min PVC Rack Stretch

Warm-up:
400 m Row/Inchworm Complex
30 Partner Med-ball Sit-ups
20 Partner Med-Ball Squat Toss
10 Partner High-five Burpees
2 Rounds - 10m Banded Broad Jumps
NOTE: For 5 pm Central class you can do 10 Shuttle Runs instead of Row


Strength:
20 Min EMOTM
2 Front Squats
Start Medium and Build to Heavy
NOTE: Athletes should not use 20 rounds to build, but should get to 90% fast and then hold there. Nobody should be getting to failure. Everyone should come out of the rack if possible - teams of 2 if weight changes are needed and teams of 3 if lifters are all at same weight.


Conditioning:
8 Min Ladder Climb...
2-4-6-8-10 etc.
Pistols
Push-press (105/75)
NOTE: Briefly cover pistol progression and Push Press weights should be moderately light with all sets unbroken.


Scaling:
Pistol to box and light bar